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Training Log Archive: CharlWard

In the 7 days ending May 26, 2019:

activity # timemileskm+m
  Running7 6:53:06 54.32(7:36) 87.41(4:44) 636
  Strength and Conditioning2 1:30:00
  Total9 8:23:06 54.32 87.41 636
averages - sleep:8.2 rhr:37

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MoTuWeThFrSaSu

Sunday May 26, 2019 #

Note
rhr:36 slept:8.5


11 AM

Running 1:26:46 intensity: (15:15 @1) + (29:21 @2) + (13:28 @3) + (25:17 @4) + (3:25 @5) 17.8 km (4:53 / km) +84m 4:46 / km
ahr:143 max:166 shoes: Mizuno Waveknit R1

Long run inc Ripon Urban.

Saturday May 25, 2019 #

Note
rhr:38 slept:9.0

8 AM

Running 26:31 intensity: (6:49 @1) + (19:14 @2) + (28 @3) 5.39 km (4:55 / km)
ahr:127 max:146 shoes: Mizuno Wave Inspire 14

Active rec.

Friday May 24, 2019 #

Note
rhr:37 slept:8.0

12 PM

Strength and Conditioning 45:00 [1]

5min jog

2x10
5kg single leg plate lo-hi
5kg lunge with rotation
fitball back extensions with rotation
fitball knee tucks

3x6
box jump
box drop

3 x Supersets: Ax5, Bx8
A 50kg squat
B 30kg split squat
A 57.5kg hexbar deadlift
B 20kg reverse lunge
A 2x15kg dumbbell chest press
B BOSU ball press-ups
A 2x12.5kg bent over row
B 2x5kg single leg shoulder press

5min jog

5 PM

Running 1:01:18 intensity: (29:29 @1) + (29:13 @2) + (2:36 @3) 11.8 km (5:12 / km) +211m 4:46 / km
ahr:129 max:150 shoes: Mizuno Wave Inspire 14

V easy hour. Beaut.

Thursday May 23, 2019 #

Note
rhr:38 slept:8.0

5 PM

Running 1:10:45 intensity: (3:17 @1) + (14:51 @2) + (39:47 @3) + (12:50 @4) 17.13 km (4:08 / km) +88m 4:02 / km
ahr:149 max:164 shoes: Mizuno Waveknit R1

60@marathon (pick up in last 10).

So much better than last week. Not fighting the pace, just flowing with it. Super fun.

Wednesday May 22, 2019 #

Note
rhr:38 slept:8.0

7 AM

Running 30:39 intensity: (14:00 @1) + (16:39 @2) 6.14 km (5:00 / km) +1m 4:59 / km
ahr:127 max:138 shoes: Mizuno Wave Inspire 14

Easy Flask. No other time available today.

Tuesday May 21, 2019 #

Note
rhr:35 slept:8.0

5 PM

Running 19:58 intensity: (10:06 @1) + (9:44 @2) + (8 @3) 4.23 km (4:43 / km) +21m 4:36 / km
ahr:124 max:145 shoes: Mizuno Waveknit R1

WU

Running 46:18 intensity: (3:51 @1) + (10:18 @2) + (19:13 @3) + (12:26 @4) + (30 @5) 11.25 km (4:07 / km)
ahr:150 max:165 shoes: Adidas Adios White

Wasn’t expecting quite such volume on the track, so shoe choice was definitely wrong.

4x800(400)
6x400(300)
10x100(100)

Not sure if I’m expecting too much of myself, or not working hard enough, but the track is really beating me at the moment. I’m determined not to let it.

100% on my own. Again.

Running 23:24 intensity: (2:56 @1) + (17:11 @2) + (3:03 @3) + (14 @4) 4.32 km (5:25 / km) +41m 5:10 / km
ahr:138 max:161 shoes: Mizuno Waveknit R1

CRAWL

Monday May 20, 2019 #

Note
rhr:35 slept:8.0

12 PM

Strength and Conditioning 45:00 [1]

5min jog

2x10
5kg single leg plate lo-hi
5kg lunge with rotation
fitball back extensions with rotation
fitball knee tucks

3x6
box jump
box drop

3 x Supersets: Ax5, Bx8
A 50kg squat
B 30kg split squat
A 57.5kg hexbar deadlift
B 20kg reverse lunge
A 2x15kg dumbbell chest press
B BOSU ball press-ups
A 2x12.5kg bent over row
B 2x5kg single leg shoulder press

5min jog

6 PM

Running 47:27 intensity: (14:19 @1) + (26:25 @2) + (6:43 @3) 9.37 km (5:04 / km) +190m 4:36 / km
ahr:133 max:151 shoes: Mizuno Wave Inspire 14

V easy road loop. Nicest part of the day.

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